Tag Archive: high pause squats


14 March, 2016

Aw yeahhhhh, leg day

warmup: a bit of TKEs, not much warmup. no belt, no sleeves, squat shoes only

Low Bar Squats

135 x 3
185 x 2
*decrease rests to 60 seconds*
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

notes: yar, cardio

High Bar Squats

245 x 5
245 x 5
245 x 4 + 1

notes: on the last set, I pitched forward and fell offbalance, so I took 10 seconds, reset, and did the 5th rep

Low Bar Hi Pause Squat

215 x 7
215 x 7
215 x 7

notes: pause on the way up, just past parallel

post: core work

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Jan 23, 2016

Something came up and I couldn’t make my Friday squat session, so I squished two workouts together and had a huge heavy session Saturday morning.

warmup: dorsiflexions, TKEs

Low Bar Squats (long rests, knee sleeves, shoes)

135 x 3
185 x 3
225 x 3
275 x 2
315 x 1
*belt on*
335 x 3
335 x 3
335 x 3
335 x 3

Low Bar Hi Pause Squats (shoes, sleeves, belt, long rests)

335 x 3
335 x 3

notes: these felt smoother this week

Bench Press (long rests)

bar x lots
95 x 4
135 x 3
225 x 1
*wrist wraps and elbow sleeves on*
225 x 3
225 x 3
225 x 3

notes: honestly, these felt harder on Saturday than they did on Wednesday. I wonder if doing them after squats made a difference?

Widegrip Bench (long rest, sleeves, wraps)

225 x 3
225 x 3

Chest-Supported T-Bar Row (90 sec rests)

1 plate x 8
2p x 8
2P and a 1/4 P x 8 (115 lbs on the sled)
115 x 8
115 x 8
115 x 8
115 x 8
115 x 8

notes: kept my grip wide and my elbows high. felt good so I did a bunch

Jan 16, 2016

You miss me?  Got back from vacation, haven’t touched a weight in a week and a half, so… squats? Sounds good. Also cycled off caffeine, so that first scoop, woah!

warmup: dorsiflexions, TKEs

Low Bar Squats (long rests, shoes, sleeves)

135 x 3
185 x 3
225 x 3
275 x 3
*belt on*
315 x 3
355 x 3 (likely high)
355 x 3 (too high)
355 x 3

notes: these felt awkward and difficult. The first 355 set felt not smooth, so I had someone watch the second set – they said I was not hitting depth. It wasn’t embarrassingly high, but still not depth. So the third set I was able to get it going, but today didn’t feel like a day to go for a PR. I think my hamstrings didn’t feel totally engaged, maybe? I like them to feel pumped and pulling me down into the hole.

Low Bar Hi Pause Squats (long rests, belt, shoes, sleeves)

315 x 4
315 x 4

notes: took my pause coming out of the hole just above parallel. it was hard to get it going again on the ascent, I think this is definitely where my weak point is – these were especially hard today.

Weighted Hyperextensions (60 sec rests)

35 lb plate x 10
35 x 10
35 x 10

Dec 29, 2015

Time to go for a rep max

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, light TKEs, dynamic hamstring warmups

Low Bar Squats (generous rests, SBDs, Romaleos)

135 x 3
185 x 3
225 x 3
*belt on*
275 x 3
315 x 3
365 x 3 Rep PR!!

notes: I considered going higher, but I will need to compress my training over the next week and a half to time my deload with my travel, so I called it here and left plenty in the tank. I am coming for you, 4 plates.

Low Bar Hi Pause Squats (2 min rests, belt, shoes, knee sleeves)

305 x 4
305 x 4

notes: first time doing these, normally I pause at the bottom. the idea is you rise back up, once past parallel, you pause, take away your momentum, then recommence the push. felt a bit like CAT squats, where you don’t pause but you accelerate on the way up.

hyperextensions (60 sec rests)

10, 10, 10, 10